
Why Your Weight Loss Journey Keeps Failing
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
A bleak title, but troubleshooting is important to progress. Here’s how, per personal trainer Elisi Wolf::
Intentional eating, sensible training
Here’s what she found during her own journey:
- You’re likely eating more than you think: people often underestimate their calorie intake—snacks like pretzels add up quickly, and what feels like a deficit might actually be a surplus depending on your metabolism and needs.
- You’re not eating the right amount of protein: many eat too little or too much, leading to burnout or bingeing; neither are helpful. Calculate your needs, and then plan around getting that amount each day.
- Burnout happens when you go too hard too fast: using early motivation to overly restrict or overtrain leads to quitting; ease into changes gradually, and make things sustainable.
- Cardio is not an effective weight-loss tool: it’s often overestimated for fat loss; strength training and diet have a bigger impact, because muscle increases your resting calorie burn.
- Make your meals enjoyable: fitting tasty meals into your plan helps you stick with it. Find recipes you love that meet your nutritional needs!
- You might be being too hard on yourself: weight loss is a journey, and going easier while staying committed leads to better long-term success than beating yourself up over having had a little bread you didn’t plan for.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Hit A Weight Loss Plateau? Here’s What To Do
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Recommended
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
ADHD stimulants are being used recreationally, with consequences for users
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Not long ago, most people thought of attention deficit hyperactivity disorder, or ADHD, as a childhood condition that would eventually be outgrown. Now it’s everywhere.
TikTok videos describe “ADHD moments” that feel instantly familiar, clinics are booked out for months, and adults are finally getting diagnoses that explain years of chaos and exhaustion.
This visibility has helped people understand ADHD. However, it has also led to a shift in how medicines intended to alleviate symptoms are being used and, in some cases, misused.
What is ADHD? How does medication treat it?
ADHD affects how the brain handles attention, motivation and self-control. For some, this means racing thoughts, missed deadlines and constant restlessness. For others, it feels like a fog of distraction that makes following through on tasks frustratingly difficult.
Brain imaging studies in people with ADHD show subtle differences in how attention and reward circuits communicate. These systems rely on chemical messengers such as dopamine and noradrenaline. When the signalling of these messengers is less efficient, even simple, everyday tasks become harder to start and sustain.
Medicines such as methylphenidate (Ritalin) and lisdexamfetamine (Vyvanse) boost dopamine and noradrenaline activity in the brain, enhancing focus, motivation and impulse control.
Large clinical reviews also show wider benefits, including reduced risks of depression, substance misuse, and even criminal behaviour in people with ADHD.
How many people take ADHD medications?
Stimulant prescriptions more than quadrupled between 2013 and 2023, from about 800,000 to more than 4 million scripts per year.
More people getting diagnosed and treated is a positive step. But it also means far more medication is circulating in the community and it’s easier for these drugs to be shared, sold, or used by someone they weren’t prescribed for.
The most recent National Drug Strategy Household Survey estimates roughly 400,000 Australians – about one in 48 people – used prescription stimulants non-medically in the past year. Among those in their 20s, this figure rises to about one in 20.
Why do people without ADHD use these drugs?
Some people use stimulants to stay awake studying or working long hours.
Others use them recreationally, seeking a “high” or to suppress their appetite.
Online, they’re often touted as “smart drugs” – or cognitive enhancers – promising to enhance productivity and brainpower. This isn’t a new idea. In the 1970s, psychologist Corneliu Giurgea coined the term “nootropic” arguing “man is not going to wait passively for millions of years before evolution offers him a better brain”. But more than 50 years later, the science doesn’t support that dream.
Research shows much of the “boost” people feel from stimulants comes from expectation rather than actual improvement. In one experiment, university students who believed they had taken Ritalin reported feeling more focused and euphoric even when they had a placebo – a sugar pill with no active drug.
For those without ADHD, stimulants can make you feel more awake and confident, but they don’t actually make you smarter. A controlled trial found that while stimulants led people to work longer and try harder, the quality of their work dropped, especially for those who performed well without the drugs.
So, these medications might push you to put in more effort, but that effort doesn’t always translate into better results.
What are the risks?
Medications such as Ritalin and Vyvanse are made to strict pharmaceutical standards, so many people assume they are safer than illicit drugs.
But their safety depends entirely on careful medical supervision, including appropriate dosing and regular health monitoring. Without this oversight, and when mixed with alcohol and other substances, risks increase sharply.
When people misuse these drugs – taking higher or more frequent doses – they risk developing a tolerance, meaning they need increasingly larger amounts to feel the same effects.
The high also wears off sharply, leading to a “crash” of fatigue, irritability and low mood, which can push people to take more.
Over time, this cycle may trigger anxiety, insomnia and heart problems.
Reflecting this, a study of emergency department presentations for stimulant-related problems from 2004 to 2014 found visits rose alongside greater availability.
How are these medications controlled?
In Australia, ADHD stimulants are Schedule 8 controlled drugs, meaning their prescribing is tightly regulated, however rules differ by state and territory.
New national ADHD guidelines recommend more consistent oversight, shared care between specialists and GPs, and better follow-up to reduce misuse and diversion.
Policy is evolving, but harm reduction hasn’t yet caught up. Compared with alcohol, tobacco or cannabis, public education on prescription stimulant misuse remains minimal.
Australia’s history offers a cautionary tale about responding to the misuse of prescription medications. When opioid and benzodiazepine prescribing surged in previous decades, supply restrictions alone failed to curb misuse.
Instead, people turned to black markets and unregulated online sources, where counterfeit and high-potency products fill the gap.
If stimulant policy follows a similar path – focusing on control but neglecting prevention and education – we risk repeating those mistakes.
In the United States, rising stimulant prescriptions have been accompanied by sharp increases in misuse and stimulant use disorder – the clinical term for addiction.
In response, health agencies adopted more balanced approaches – integrating prescription drug monitoring programs, clinician training on safer prescribing and community-based education campaigns.
As awareness and diagnosis of ADHD continue to rise in Australia, adopting these measures – including real-time prescription monitoring – could reduce harms while preserving access for those who genuinely need treatment.
Blair Aitken, Postdoctoral Research Fellow in Psychopharmacology, Swinburne University of Technology and Amie Hayley, Rebecca L. Cooper Al & Val Rosenstrauss Fellow and Senior Research Fellow, Swinburne University of Technology
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Share This Post
-
Do Seed Oils Have A Place In A Healthy Lifestyle?
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
It’s a popular topic in the US at the moment, as the current Secretary of Health condemns them strongly.
So, what does the science say?
Seed oils are not great.
Let’s consider two most popular seed oils in N. America, canola and sunflower, either of which also get described simply as “vegetable oil”, which is an umbrella term that also covers oils from many other plants, including soybeans and even olives, but it’s rare someone will call olive oil “vegetable oil”, because you get to charge more if you mention it’s olive oil.
Canola oil and sunflower oil are less healthy than almost any other vegetable or nut oil (unless you have an allergy, of course).
But then, as regular participants in our “This or That” feature might remember, grapes are less healthy than almost any other fruit. Are they bad? No! They’re just not as good as most other fruits, that’s all; they simply deliver fewer micronutrients, and their structure allows them to exist with minimal fiber compared to most fruits.
So the question now is: ok, so they don’t score as well as olive oil or avocado oil or such, but are they dangerous?
And the answer is: water is dangerous if consumed much in excess of about 1 liter per hour (that’s how much an average healthy pair of kidneys can process) for some hours. More than that, and toxicity ensues quickly, along with swelling of the brain.
And yet… A lot of people, especially in places whose regional cuisine is “deep-fried everything”, do consume a lot of vegetable oil, and that becomes a health problem.
We may hypothesize that it’s for this reason that they (seed oils as a general umbrella term, but usually mostly meaning canola and sunflower) are often associated with cardiovascular disease in epidemiological studies, while olive oil and avocado oil, for example, are certainly not. The thing is, nobody is deep-frying ice-cream sandwiches in olive oil.
Here’s an example, which ties it to industrially-processed seed oils’ higher omega-6 content:
Omega-6 vegetable oils as a driver of coronary heart disease: the oxidized linoleic acid hypothesis
Now, we do need omega-6! In fact, we typically need more omega-6 than omega-3.
However, while we need 1–4x more omega-6 than omega-3, problems arise when the average American is getting nearer to 16x more omega-6 than omega-3. Hence the common advice to get more omega-3 and less omega-6. It’s not that omega-6 is bad per se; it’s good! Rather, it’s that we need the ratio to be a lot closer, that’s all.
See: The importance of the ratio of omega-6/omega-3 essential fatty acids
Canola oil, by the way, has a 2:1 ratio of omega-6 to omega-3, so if that were your only source of omega-6 and omega-3, then well, you’re probably going to have to consume a lot of calories to get your daily dose in and that’s going to cause different problems, but the ratio itself is fine. Not
In a similar vein, canola oil and sunflower oil are marketed as being a source of vitamin E, which they are, but you’d need to drink a cup of oil to get your daily dose, so please just eat some sunflower seeds instead, or perhaps some almonds.
The other side of cardiovascular disease risk
We mentioned above, and cited a study, for how seed oils are linked to coronary heart disease.
But, remember when we said that this is often in epidemiological studies (as that research review mostly reviewed), which don’t necessarily record how people are using them, so much as how often they use them?
Things get interesting if we look at randomized controlled trials (RCTs) instead. That’s because RCTs typically have small, standardized daily doses, suitable for such studies and consistent with “reasonable health guidelines” that allow that study to pass an ethics board.
And when we do that, we get things like…
❝Canola oil (CO) is a plant-based oil with the potential to improve several cardiometabolic risk factors❞
What about vs butter?
This one we covered in detail before, so we’ll share that here:
Butter vs Plant Oils: What The Latest Evidence Shows
…which, after much number-crunching, ultimately concludes that substituting even 10g/intake of total butter with an equivalent amount of plant-based oils yielded 17% lower total mortality.
In summary
Do we recommend seed oils? In honesty, not really, no. There are better oils in general.
Consider, for example: All About Olive Oil
…and for more choices, check out that “Butter vs Plant Oils” link just above, because we back-link to so many articles about different options!
But they’re also (per current scientific consensus, since research is ongoing) absolutely fine in moderation—even potentially healthy in moderation, as those RCTs show.
Take care!
Share This Post
-
Broccoli vs Red Cabbage – Which is Healthier?
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Our Verdict
When comparing broccoli to red cabbage, we picked the broccoli.
Why?
Both are certainly great! Which is usual for any Brassica oleracea cultivar (as both of these vegetables are). But there is a clear winner:
In terms of macros, broccoli has more fiber and protein, while red cabbage has more carbs. Now, nobody is getting metabolic disease from eating cabbage, but by the numbers, this is a simple win for broccoli, especially on account of the fiber.
In the category of vitamins, broccoli has more of vitamins B1, B2, B3, B5, C, E, K, and choline, while red cabbage has more of vitamins A and B6. Another win for broccoli.
When it comes to minerals, it’s a similar story: broccoli has more copper, magnesium, phosphorus, potassium, selenium, and zinc, while red cabbage has more iron and manganese. They’re equal in calcium, by the way. Broccoli wins again.
Looking at polyphenols, both cultivars have plenty, but broccoli has more in total, as well as more variety, so yet another win for broccoli here.
Now, standing next to broccoli has made red cabbage look bad, but we want to assure you that red cabbage is itself a nutritional powerhouse—broccoli is just even more so.
So of course, by all means do enjoy either or both; diversity is good!
Want to learn more?
You might like:
21 Most Beneficial Polyphenols & What Foods Have Them
Enjoy!
Share This Post
Related Posts
-
Moving Through Cancer – by Dr. Kathryn Schmitz
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
We all know exercise is good for most things, but cancer is complicated, so… What should we do? Should we take it easy? Exercise more? Conserve energy? Can speeding up our metabolism (generally considered good) commensurately speed up the cancer (bad)?
Dr. Kathryn Schmitz is an expert in sports medicine for cancer patients, with decades of experience in that field.
Then, when her wife was diagnosed with an aggressive stage 3 cancer, Dr. Schmitz (of course) applied everything she knew, and doubled-down going through all available research with a fine-toothed comb. What was already her career, became her reason for living.
Prior to her wife getting cancer, Dr. Schmitz had already overturned the medical convention of yesteryear; it was her own research that changed mainstream policies on exercise recommendation for breast cancer patients specifically (previous advice was: avoid upper body exercise). That was about six years before her wife’s cancer diagnosis, which is at time of writing, 9 years ago now (happily, she is doing fine now, and is officially cancer-free* in the sense of “no evidence of disease”), and she’s only continued to increase her research since, to share it with us.
*this term is often avoided due to the technically non-zero chance of cancer returning, but the author uses it in this case, so we’ll use it here too.
This book covers many different kinds of cancer, with exercise protocols tailored for each, and also covers exercise in the context of surgery, chemotherapy and other infusion therapies, radiation therapies, hormonal therapies, and more.
On that note, she makes the distinction between “prehabilitation” (getting into the best possible condition before treatment) and post-treatment recovery protocols, and how to balance getting adequate exercise with getting adequate rest, during treatments of the ongoing kind (i.e. pretty much anything apart from surgery—since during surgery, one will certainly not be exercising).
All of this is very evidence-based, as one might expect from someone with her background in both academia and practice, and as such she refers to many studies throughout.
This is mostly a practical book, with direct instructions on what to do and how to do it and how to tailor it to your specific cancer/situation, with day-by-day, week-by-week plans, coupled with frequent reminders of such things as “but this adds to your stress, don’t do it; managing your stress is more important”, and “if you are unable to do the exercise on any given day, or must do a modified version, or cut your exercise short, just log that in your exercise journal and try again tomorrow”, and so forth.
That side of things is not limited to just disclaimers, either—she’s very aware, from her own experience with her wife, that fighting cancer is an emotional battle as much as a physical one, and she gives genuine attention to that too.
Bottom line: if you or a loved one has or has had cancer, this book can help survivorship and recovery, with highly specialised advice from someone who is not only a world-class expert in her field, but also very clearly cares very deeply.
Click here to check out Moving Through Cancer, and move through cancer!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
Inverse Vaccines for Autoimmune Diseases
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Inverse Vaccines for Autoimmune Diseases
This is Dr. Jeffrey Hubbell. He’s a molecular engineer, with a focus on immunotherapy, immune response, autoimmune diseases, and growth factor variants.
He’s held 88 patents, and was the recipient of the Society for Biomaterials’ Founders Award for his “long-term, landmark contributions to the discipline of biomaterials”, amongst other awards and honours that would make our article too long if we included them all.
And, his latest research has been about developing…
Inverse Vaccines
You may be thinking: “you mean diseases; he’s engineering diseases?”
And no, it’s not that. Here’s how it works:
Normally in the case of vaccine, it’s something to tell the body “hey, if you see something that looks like this, you should kill it on sight” and the body goes “ok, preparing countermeasures according to these specifications; thanks for the heads-up”
In the case of an inverse vaccine, it’s the inverse. It’s something to tell the body “hey, this thing you seem to think is a threat, it’s actually not, and you should leave it alone”.
Why this matters for people with autoimmune diseases
Normally, autoimmune diseases are treated in one or more of the following ways:
- Dampen the entire immune system (bad for immunity against actual diseases, obviously, and is part of why many immunocompromised people have suffered and died disproportionately from COVID, for example)
- Give up and find a workaround (a good example of this is Type 1 Diabetes, and just giving up on the pancreas not being constantly at war with itself, and living on exogenous insulin instead)
Neither of those are great.
What inverse vaccines do is offer a way to flag the attacked-in-error items as acceptable things to have in the body. Those might be things that are in our body by default, as in the case of many autoimmune diseases, or they may even be external items that should be allowed but aren’t, as in the case of gluten, in the context of Celiac disease.
The latest research is not yet accessible for free, alas, but you can read the abstract here:
Or if you prefer a more accessible pop-science approach, here’s a great explanatory article:
“Inverse vaccine” shows potential to treat multiple sclerosis and other autoimmune diseases
Where can we get such inverse vaccines?
❝There are no clinically approved inverse vaccines yet, but we’re incredibly excited about moving this technology forward❞
~ Dr. Jeffrey Hubbell
But! Lest you be disappointed, you can get in line already, in the case of the Celiac disease inverse vaccine, if you’d like to be part of their clinical trial:
Click here to see if you are eligible to be part of their clinical trial
If you’re not up for that, or if your autoimmune disease is something else (most of the rest of their research is presently focusing on Multiple Sclerosis and Type 1 Diabetes), then:
- The phase 1 MS trial is currently active, estimated completion in summer 2024.
- They are in the process of submitting an investigational new drug (IND) application for Type 1 Diabetes
- This is the first step to starting clinical safety and efficacy trials
…so, watch this space!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
High-Protein Paneer
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Paneer (a kind of Desi cheese used in many recipes from that region) is traditionally very high in fat, mostly saturated. Which is delicious, but not exactly the most healthy.
Today we’ll be making a plant-based paneer that does exactly the same jobs (has a similar texture and gentle flavor, takes on the flavors of dishes in the same way, etc) but with a fraction of the fat (of which only a trace amount is saturated, in this plant-based version), and even more protein. We’ll use this paneer in some recipes in the future, but it can be enjoyed by itself already, so let’s get going…
You will need
- ½ cup gram flour (unwhitened chickpea flour)
- Optional: 1 tsp low-sodium salt
Method
(we suggest you read everything at least once before doing anything)
1) Whisk the flour (and salt, if using) with 2 cups water in a big bowl, whisking until the texture is smooth.
2) Transfer to a large saucepan on a low-to-medium heat; you want it hot, but not quite a simmer. Keep whisking until the mixture becomes thick like polenta. This should take 10–15 minutes, so consider having someone else to take shifts if the idea of whisking continually for that long isn’t reasonable to you.
3) Transfer to a non-stick baking tin that will allow you to pour it about ½” deep. If the tin’s too large, you can always use a spatula to push it up against two or three sides, so that it’s the right depth
3) Refrigerate for at least 10 minutes, but longer is better if you have the time.
4) When ready to serve/use, cut it into ½” cubes. These can be served/used now, or kept for about a week in the fridge.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:









